Comparing Nutrients in 1 pound Boiled Red Cabbage VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Cabbage	17%	2%	81%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	4.54% 132kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.2% 31.5g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	20.8% 15g	9.2% 6.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	7.5% 5.44g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 6.44g	NA	g per day for Men 19-50 years
Sucrose	% 3.22g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	36% 13.6g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.5% 1.02mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.2% 109μg	63.5% 254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	173% 156mg	202% 182mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.63% 0.54mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	180% 216μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Cabbage	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	19% 191mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	27.2% 0.24mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.4% 3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	21.4% 150mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	35% 1188mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	19% 10.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11% 412g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Cabbage VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Red Cabbage versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Red Cabbage vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Red Cabbage has 1.3 times more Vitamin B1 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.3 times more Vitamin B9, 11 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• 1 pound of Boiled Red Cabbage have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Red Cabbage as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Red Cabbage vs Cooked Chopped Frozen Broccoli:

• 1 pound of Boiled Red Cabbage has 1.3 times more Calcium, 1.6 times more Copper, 1.3 times more Magnesium, 1.8 times more Potassium and 3.3 times more Selenium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.5 times more Phosphorus than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Chopped Frozen Broccoli contain similar levels of Iron, Manganese, Zinc and Water per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Red Cabbage has 1.3 times more Carbohydrate and 2.3 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3 and 2.1 times more Protein than Boiled and Drained Red Cabbage.
• Both Boiled Red Cabbage and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Boiled Red Cabbage provide inadequate amounts of Omega 3
• Both Boiled and Drained Red Cabbage as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.